Warmup
2 Rounds
20 Air Squats
15 Hand Release Pushups
10 Crawl-Outs
5 Squat-Thrusts
Team Metcon
AMRAP 20
20 Back Squats 65/45
15 Low Rows
20 Front Squats 65/45
15 Shoulder-To-Overhead 50/30
One athlete moves through the circuit at a time. Count one round after each athlete's final shoulder-to-overhead rep. Throughout the circuit, on the back squats, front squats, and shoulder-to-overhead, the athlete moving through the circuit may not put the barbell down. Rather, his/her teammates will assist in racking the barbell as well as holding the barbell when rest is needed. Any time the barbell hits the floor throughout the circuit (unless the repetitions for the movement are completed), that will constitute an immediate 10 burpee penalty for all of that team, and then they will continue on.
Thursday, May 24, 2012
Thursday, May 17, 2012
WOD 5/17/12
Warmup
Team Metcon
Each athlete will run through circuit three times.
10 Crawlouts
20 Air Squats
10 Bag Flips
20 Bag Hops (If bag hops aren't doable, 10 burpees)
Individual Metcon
3 RFT
15 Squat Thrust-Box Jumps
15 Dumbbell Thrusters
Team Metcon
Each athlete will run through circuit three times.
10 Crawlouts
20 Air Squats
10 Bag Flips
20 Bag Hops (If bag hops aren't doable, 10 burpees)
Individual Metcon
3 RFT
15 Squat Thrust-Box Jumps
15 Dumbbell Thrusters
Thursday, May 10, 2012
WOD 5/10/12
Sh*t Ton of Swings!
Warmup
10 Jumping Alternating Lunges
10 Heel-to-heels (Lateral lunge)
10 Air Squats
30s Samson Stretch
10 "Frog Stretches" (Hold each position for 3-5 seconds)
Skill Reinforcer
American Kettlebell Swing
Floor Press
SDHP (Sumo Deadlift High Pull)
Metcon
5RFT
15 Swings
15 Floor Presses each side
15 Swings
15 SDHP
15 Swings
Warmup
10 Jumping Alternating Lunges
10 Heel-to-heels (Lateral lunge)
10 Air Squats
30s Samson Stretch
10 "Frog Stretches" (Hold each position for 3-5 seconds)
Skill Reinforcer
American Kettlebell Swing
Floor Press
SDHP (Sumo Deadlift High Pull)
Metcon
5RFT
15 Swings
15 Floor Presses each side
15 Swings
15 SDHP
15 Swings
Wednesday, May 9, 2012
Food For Thought 5/9/12
The Light at the End of the Tunnel
"New toy syndrome". Everyone and their mother has gone through this stage of temporary satisfaction, this euphoric, artificial sense of happiness.
Remember when you would see a toy on the shelf in a store, a pair of pants on a clothing rack, or a car in the dealership window? The feeling that you just had to have that thing, whatever it was, and that you would do whatever it took to obtain it? Some time later, hopefully, you got that thing that you longed so much for. Assuming you did, you then caught a case of "new toy syndrome". For a couple weeks, maybe months, maybe years, maybe days or even minutes, new toy syndrome thrived in your mind. Every night you would go to sleep with the thought of your new car in the driveway, and you would wake up with the same thought. Nobody was allowed to set foot in your new car with any type of food. You would drive to work relishing in the new car smell. You might even choose a different parking spot so that people could see your new baby. This is a fun time.
After a while though, "post new toy syndrome" takes place. Now, people eating in your car is tolerable. New car smell becomes plain old car smell. And worst of all, after a long day at work, you come back to your car with the next generation model parked right next to it. A slap to the face. New toy syndrome is over.
By all means, this absolutely does not mean the place in your heart occupied by your new car is vacant or replaced. It just means it isn't a new thing anymore. You are now in a stage where your initial love for the car is being put to the test. Enter the "infatuation or love" stage.
Long story short, if the love you had for your new car, that new pair of shoes, or that awesome action figure was genuine, you would do everything you could to maintain said thing. Whether it be the periodic oil change for your car, cleaning your shoes every now and then, or making sure nobody plays with your Hulk action figure, the effort you put in will determine the longevity of your relationship with that thing.
Moving forward, you've maintained your car well past the "new toy syndrome" stage, and you've more than proved your genuine love for this vehicle. At this point, perhaps you can make a few upgrades under the hood, tint the windows, just something that will make your vehicle more spicy. These upgrades lead to more cases of "new toy syndrome". It becomes a vicious cycle. We can all agree that maintenance, as well as upgrades to things we value are good, right? Okay.
Hold ALL those thoughts.
Let's back track. From the moment you saw that car in the dealership window to when you finally purchased it, what happened? Nothing? Did someone buy it for you? Did you win it in a sweepstakes or something? I'm going to throw this out there, and I'm always open to debate, that if you didn't personally obtain it yourself through true hard work, "new toy syndrome" passed quickly, you were only "infatuated" with the car, didn't do much to maintain it, and definitely didn't put in much effort for upgrades. Again, I'm open to debate.
However, if you had to put in extra time at work, skip a couple nights out with friends and family, maybe even pick up another work shift to buy this car, the exact opposite happened. New toy syndrome hit like your first shot of 151, and lasted much longer than if you hadn't worked so hard to get the car. When it came time for an oil change, you never missed it. And now, two years later, you're upgrading your sound system and throwing a fly set of rims on that bad boy. You plan to keep this car forever.
So what was the ultimate difference between the car that someone else bought you, versus the car you had to bust your ass to get? The difference was the hard work. The hard work, the grind, the grueling hours you put in all made it worth it. Maintenance wasn't even a question, and you developed a beautiful relationship with your car. Now you're putting in more work to upgrade it because you love the thing so much.
I know you're waiting for my connection to fitness. Here it is.
In health, fitness, and life in general, hard work is key. Are you eating what's convenient for you? Or are you carefully scanning the perimeter of your local Whole Foods market buying top quality fuel for your body? Are you chillin' on the recumbent bike reading a magazine in the gym? Or are you busting your ass grinding out the last 50 out of 200 burpees in a team workout? Are you comfortable in your cubicle? Or are you doing whatever you can to move up in the company?
The harder you work for what you want, the more rewarding it is when you get it. But that doesn't mean you stop. They say "It's lonely on top", but what they really mean is "It's boring on top". Once all the hard work is done, if you're truly a go-getter, you're going to hunger for more of it. The product of that will be more rewards! Duh.
I'm not saying to hope for traffic every time you drive through the Holland Tunnel, but in a figurative sense, the more time you spend driving, stopping, going, and maneuvering through the tunnel, the light at the end of it will seem that much brighter.
Go and do (hard) work!
"New toy syndrome". Everyone and their mother has gone through this stage of temporary satisfaction, this euphoric, artificial sense of happiness.
Remember when you would see a toy on the shelf in a store, a pair of pants on a clothing rack, or a car in the dealership window? The feeling that you just had to have that thing, whatever it was, and that you would do whatever it took to obtain it? Some time later, hopefully, you got that thing that you longed so much for. Assuming you did, you then caught a case of "new toy syndrome". For a couple weeks, maybe months, maybe years, maybe days or even minutes, new toy syndrome thrived in your mind. Every night you would go to sleep with the thought of your new car in the driveway, and you would wake up with the same thought. Nobody was allowed to set foot in your new car with any type of food. You would drive to work relishing in the new car smell. You might even choose a different parking spot so that people could see your new baby. This is a fun time.
After a while though, "post new toy syndrome" takes place. Now, people eating in your car is tolerable. New car smell becomes plain old car smell. And worst of all, after a long day at work, you come back to your car with the next generation model parked right next to it. A slap to the face. New toy syndrome is over.
By all means, this absolutely does not mean the place in your heart occupied by your new car is vacant or replaced. It just means it isn't a new thing anymore. You are now in a stage where your initial love for the car is being put to the test. Enter the "infatuation or love" stage.
Long story short, if the love you had for your new car, that new pair of shoes, or that awesome action figure was genuine, you would do everything you could to maintain said thing. Whether it be the periodic oil change for your car, cleaning your shoes every now and then, or making sure nobody plays with your Hulk action figure, the effort you put in will determine the longevity of your relationship with that thing.
Moving forward, you've maintained your car well past the "new toy syndrome" stage, and you've more than proved your genuine love for this vehicle. At this point, perhaps you can make a few upgrades under the hood, tint the windows, just something that will make your vehicle more spicy. These upgrades lead to more cases of "new toy syndrome". It becomes a vicious cycle. We can all agree that maintenance, as well as upgrades to things we value are good, right? Okay.
Hold ALL those thoughts.
Let's back track. From the moment you saw that car in the dealership window to when you finally purchased it, what happened? Nothing? Did someone buy it for you? Did you win it in a sweepstakes or something? I'm going to throw this out there, and I'm always open to debate, that if you didn't personally obtain it yourself through true hard work, "new toy syndrome" passed quickly, you were only "infatuated" with the car, didn't do much to maintain it, and definitely didn't put in much effort for upgrades. Again, I'm open to debate.
However, if you had to put in extra time at work, skip a couple nights out with friends and family, maybe even pick up another work shift to buy this car, the exact opposite happened. New toy syndrome hit like your first shot of 151, and lasted much longer than if you hadn't worked so hard to get the car. When it came time for an oil change, you never missed it. And now, two years later, you're upgrading your sound system and throwing a fly set of rims on that bad boy. You plan to keep this car forever.
So what was the ultimate difference between the car that someone else bought you, versus the car you had to bust your ass to get? The difference was the hard work. The hard work, the grind, the grueling hours you put in all made it worth it. Maintenance wasn't even a question, and you developed a beautiful relationship with your car. Now you're putting in more work to upgrade it because you love the thing so much.
I know you're waiting for my connection to fitness. Here it is.
In health, fitness, and life in general, hard work is key. Are you eating what's convenient for you? Or are you carefully scanning the perimeter of your local Whole Foods market buying top quality fuel for your body? Are you chillin' on the recumbent bike reading a magazine in the gym? Or are you busting your ass grinding out the last 50 out of 200 burpees in a team workout? Are you comfortable in your cubicle? Or are you doing whatever you can to move up in the company?
The harder you work for what you want, the more rewarding it is when you get it. But that doesn't mean you stop. They say "It's lonely on top", but what they really mean is "It's boring on top". Once all the hard work is done, if you're truly a go-getter, you're going to hunger for more of it. The product of that will be more rewards! Duh.
I'm not saying to hope for traffic every time you drive through the Holland Tunnel, but in a figurative sense, the more time you spend driving, stopping, going, and maneuvering through the tunnel, the light at the end of it will seem that much brighter.
Go and do (hard) work!
Sunday, May 6, 2012
WOD 5/7/12
Warmup
15 Arm Circles (Front and back)
15 Behind-the-head-behind-the-backs
15 Hug-Unhugs
15 Baseball Swings
15 Golf Swings
15 Air Squats
15 Crawlouts
Team Metcon
200 Air Squats
200 Situps
200 American Swings
200 Kettlebell Ground-to-Overhead
200 Burpees
In teams of 2-4, athletes will complete the above workout. Partition reps as needed. ONE athlete moves at a time.
Thursday, April 26, 2012
Pick a girl, and do her as fast as you can!
Let's finish this round with a bang.
Warmup
Burpee Crowd Wave
Athletes will line up side by side, holding the bottom of an air squat. One by one, each athlete will complete one burpee, then immediately resume the bottom position of an air squat. When every athlete has done his or her burpees, the first person will start again. Athletes will complete three rounds. Throughout the three rounds, there will be a one burpee penalty for every athlete who leaves the bottom position of their squat. After the warmup, all athletes will complete the penalty burpees.
Team Metcon
With the class divided in two, teams will assign athletes to individual workouts based on skills, strengths, or preference. The workout starts with two athletes going head-to-head on one workout, and ONLY WHEN the athlete finishes his or her respective workout will the next athlete begin his or her chosen workout. Today, the prescribed weights WILL be used.
The workouts will be done in this sequence:
Mini Jackie
500 Meter Row
40 Dumbbell Thrusters 20#/10#
30 TRX Rows (At lowest possible angle)
Mini Elizabeth
21-15-9
Dumbbell Squat Clean 30#/15# (Two dumbbells)
Hand Release Pushups
Mini Karen
100 Wall Ball Shots 14#/10#
Mini Grace
30 Alternating Kettlebell Clean & Jerks 40#/25#
Mini Angie
50-40-30-20-10 Single Skips
25-20-15-10-5 Situps (Towel under lumbar spine)
Mini Fran
21-15-9
Barbell Thrusters 65#/45#
TRX Rows (At lowest possible angle)
When you're done with your respective workout, if you have the energy to, cheer on your team AND the other team.
Warmup
Burpee Crowd Wave
Athletes will line up side by side, holding the bottom of an air squat. One by one, each athlete will complete one burpee, then immediately resume the bottom position of an air squat. When every athlete has done his or her burpees, the first person will start again. Athletes will complete three rounds. Throughout the three rounds, there will be a one burpee penalty for every athlete who leaves the bottom position of their squat. After the warmup, all athletes will complete the penalty burpees.
Team Metcon
With the class divided in two, teams will assign athletes to individual workouts based on skills, strengths, or preference. The workout starts with two athletes going head-to-head on one workout, and ONLY WHEN the athlete finishes his or her respective workout will the next athlete begin his or her chosen workout. Today, the prescribed weights WILL be used.
The workouts will be done in this sequence:
Mini Jackie
500 Meter Row
40 Dumbbell Thrusters 20#/10#
30 TRX Rows (At lowest possible angle)
Mini Elizabeth
21-15-9
Dumbbell Squat Clean 30#/15# (Two dumbbells)
Hand Release Pushups
Mini Karen
100 Wall Ball Shots 14#/10#
Mini Grace
30 Alternating Kettlebell Clean & Jerks 40#/25#
Mini Angie
50-40-30-20-10 Single Skips
25-20-15-10-5 Situps (Towel under lumbar spine)
Mini Fran
21-15-9
Barbell Thrusters 65#/45#
TRX Rows (At lowest possible angle)
When you're done with your respective workout, if you have the energy to, cheer on your team AND the other team.
Sunday, April 22, 2012
WOD 4/23/12
Warmup
"Swing-Flip" Instruction
"Virtuosity Gone Bad"
3 One-Minute Rounds for Total Reps of:
Kettlebell "Swing-Flips"
Kettlebell Sumo Deadlift High Pulls
Box Jumps
Barbell Push Press
Crawl-Outs
Rest
Each athlete will cycle through all stations thrice, keeping track of total reps performed. Score is total number of reps.
"Swing-Flip" Instruction
"Virtuosity Gone Bad"
3 One-Minute Rounds for Total Reps of:
Kettlebell "Swing-Flips"
Kettlebell Sumo Deadlift High Pulls
Box Jumps
Barbell Push Press
Crawl-Outs
Rest
Each athlete will cycle through all stations thrice, keeping track of total reps performed. Score is total number of reps.
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